Sausage and Vegetable Skillet

Gluten Free
Dairy Free
Health score
9%
Sausage and Vegetable Skillet
25 min.
4
234kcal

Suggestions


Are you looking for a quick and delicious meal that’s both gluten-free and dairy-free? Look no further than this vibrant Sausage and Vegetable Skillet! Perfect for lunch or dinner, this dish is not only easy to prepare but also packed with flavor and nutrition. In just 25 minutes, you can whip up a satisfying meal that serves four, making it ideal for family gatherings or a cozy night in.

This recipe features fully cooked turkey Polska-kielbasa sausage, which adds a savory depth to the dish while keeping it lean. The colorful medley of zucchini, fresh corn, and grape tomatoes not only makes for a visually appealing plate but also provides a delightful crunch and a burst of freshness in every bite. The combination of these ingredients creates a harmonious balance of protein, healthy fats, and carbohydrates, ensuring you feel full and energized.

Whether you’re a busy professional, a parent juggling multiple schedules, or simply someone who loves a good home-cooked meal, this Sausage and Vegetable Skillet is your go-to solution. With minimal prep and cleanup, you can enjoy a hearty meal without spending hours in the kitchen. So grab your frying pan and get ready to savor a dish that’s as nutritious as it is delicious!

Ingredients

  • 14 oz turkey sausage fully cooked
  • cups zucchini chopped ( 2 small)
  • cups corn fresh whole frozen
  • cups grape tomatoes 
  • 0.3 cup water 
  • 0.3 teaspoon pepper 

Equipment

  • frying pan

Directions

  1. Heat 12-inch nonstick skillet 2 minutes over medium-high heat. Coat skillet with cooking spray; add sausage. Cook 5 minutes, turning once, until browned.
  2. Remove sausage from skillet; keep warm.
  3. Remove skillet from heat; spray generously with cooking spray.
  4. Add zucchini and corn; cook 4 minutes, stirring frequently. Stir in tomatoes, water and pepper, scraping skillet to loosen brown particles. Cover; cook 4 minutes or just until tomatoes begin to burst.
  5. Return sausage to skillet; cook uncovered 2 minutes longer or until liquid is almost evaporated.

Nutrition Facts

Calories234kcal
Protein37.36%
Fat36.58%
Carbs26.06%

Properties

Glycemic Index
21.25
Glycemic Load
0.97
Inflammation Score
-7
Nutrition Score
13.729999912822%

Flavonoids

Naringenin
0.51mg
Kaempferol
0.07mg
Myricetin
0.1mg
Quercetin
0.84mg

Nutrients percent of daily need

Calories:233.56kcal
11.68%
Fat:9.44g
14.52%
Saturated Fat:2.19g
13.67%
Carbohydrates:15.14g
5.05%
Net Carbohydrates:13.59g
4.94%
Sugar:3.51g
3.9%
Cholesterol:74.42mg
24.81%
Sodium:720.09mg
31.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.7g
43.4%
Vitamin C:24.86mg
30.14%
Vitamin B6:0.59mg
29.43%
Vitamin B3:5.87mg
29.36%
Phosphorus:248.01mg
24.8%
Zinc:3.57mg
23.83%
Vitamin B12:1.29µg
21.5%
Potassium:687.01mg
19.63%
Vitamin B2:0.32mg
18.59%
Vitamin A:819.69IU
16.39%
Manganese:0.27mg
13.67%
Folate:52.79µg
13.2%
Vitamin B5:1.21mg
12.07%
Magnesium:46.82mg
11.7%
Iron:1.77mg
9.83%
Vitamin B1:0.14mg
9.55%
Copper:0.19mg
9.47%
Vitamin K:8.76µg
8.34%
Fiber:1.55g
6.18%
Vitamin E:0.61mg
4.05%
Calcium:38.72mg
3.87%